Outdoor training

Push-ups train the chest muscles, shoulders, and triceps, helping to build and strengthen these muscle groups.

To perform a correct push-up, you need to engage your core muscles, including the abdominals and lower back. This improves stability and strength in your core.
Read more about core training here.

By strengthening the muscles in the upper body and core, push-ups contribute to better posture, which can reduce the risk of back problems and other posture-related issues.

10 reps x 3 sets

Warm up with light jogging or dynamic exercises before you start running. After running, stretch to prevent injuries and reduce stiffness.

Use running apps or GPS watches to track your time, distance, and pace. This can also help you set and reach goals.

Invest in a good pair of running shoes that provide the right support and cushioning. Clothing made of performance materials helps keep you dry and comfortable.

Here you can find tips on running gear.

Running engages muscles in the legs, core, and upper body, strengthening the entire body.

Read more about running technique here.

Interval training

Alternate between high and low intensity. Example: 1 minute of fast running followed by 1 minute of jogging. Repeat 10 times.

Read more about interval training here.

Hill training

Find a hill and run uphill at a fast pace. Jog or walk down for recovery. Repeat 6-10 times (depending on the length of the hill and your fitness level).

Training with resistance bands is an excellent way to strengthen your back and arms. Here are instructions on how to perform rowing exercises with a resistance band, both at home and outdoors.

Read more about training with resistance bands here.

For Outdoor Training
Secure the resistance band around a stable object like a tree or a pole.

Stand with your feet hip-width apart. Hold the handles of the resistance band with both hands. Step back from the anchor point until there is light tension in the band. Slightly bend your knees and keep your back straight.

Pull the handles towards your body, keeping your elbows close to your sides and your shoulders relaxed. Squeeze your shoulder blades together as you reach the full range of motion. Hold the position for a second, then slowly return to the starting position.

Read more about rowing exercises here.

15 reps x 3 sets

Lunges are an effective exercise for strengthening the legs and improving balance. Stand with your feet hip-width apart. Take a large step forward with one foot.

Lower your body until both knees are bent at a 90-degree angle. The back knee should almost touch the floor, and the front knee should be directly above the ankle. Push off with the front foot and return to the starting position. Repeat with the other leg.

12 reps x 3 sets per leg.

Squats, also known as knee bends, are a versatile exercise that strengthens the leg muscles, improves core strength, and increases flexibility.
Learn more about working out your glutes here.

They also effectively burn calories and improve balance and coordination. By incorporating squats into your workout routine, you get a complete exercise that offers many health benefits.

There are different types of squats depending on which muscle groups you want to target.

12 reps x 3 sets

• Sumo squats: Focus more on the inner thighs and glutes.

• Front squats: Place greater emphasis on quadriceps and core.

• Goblet squats: Mainly emphasize quadriceps and biceps.

• Jump squats: Increase explosiveness and balance.

• Traditional squats: Primarily work the quadriceps, hamstrings, and glutes.

Sit-ups are an effective exercise for strengthening and toning the abdominal muscles, which in turn can improve body stability and posture.

Sit-ups are also an exercise that can be performed without any special equipment, making them accessible to most people and easy to incorporate into a home or gym workout routine.

Examples of different variations of sit-ups:

• Traditional Sit-ups - Lie on your back with bent knees and feet on the floor. Place your hands behind your head or crossed over your chest. Lift your upper body towards your knees and return to the starting position.

• Crunches - Similar to traditional sit-ups but only lift the shoulders off the floor. Shorter movement than traditional sit-ups.

• Bicycle Crunches - Lie on your back and lift your legs off the floor, bending the knees at a 90-degree angle. Make a cycling motion with your legs and move the opposite elbow towards the opposite knee.

• Russian Twists - Sit on the floor with knees bent and feet slightly off the ground. Lean back slightly and rotate the upper body from side to side, possibly with a weight.
  
  

15 Reps x 3 sets

Burpees are an intense full-body exercise that combines strength and conditioning. The exercise consists of several movements in a sequence: from a standing position, down into a squat, out into a plank, a push-up, back to a squat, and finally a jump. Burpees are known to be challenging and highly effective.

15 reps x 3 sets

Rest for 30-60 seconds between each set.